thanks, that makes total sense. I’m running early in the mornings before breakfast, and doing my bike training after work, so spreading things further would actually work even better.
Starting this week with the run block.
I will be running 5 days. 4 days will be just run, and one day will be brick.
I will combine the running with SSBLV1.
Will see what happens.
TT test was 19:20, down from the pre-cycling focused times of 18:30’s and marathon training best 5k of 17:42.
Will see how long and how much effort it requires to cut down to 17:30.
ugh.
first track session is done!
It was a sad realization how i much top speed i have lost in 2 years…
I used to run 400s in the 70s…
today the struggle was real… was pushing hard and all i can mustered was a single rep of 80. The rest where either 83 or 85. 
Are there any good books that explain the ins and outs of running?
I remember back in the day when I read “Training and racing with a power meter”, for me it was a game changer. I wonder what are the classic books that get people into structured running. I hope to start racing 10K and HM when the 'rona is done
Jack Daniels book is v good in my opinion. Highly recommended.
As noted, Jack Daniels’ book is pretty much a bible when it comes to running, he dives pretty deep into some of the sciency-stuff, but there is a wealth of information in there, overall.
Not a classic but I would highly recommend Running Rewired. Fantastic. The prequel Anatomy for Runners is solid as well. More geared towards overall running health than a how to but definitely worth a read.
A couple of others to think about (and this will likely cause some discussion) are titles like Born to Run and Chi Running, but those are more about the philosophy of running vs. training books. As someone who was often injured when running, they helped me rethink my running pattern. Chi Running was honestly more helpful than BTR, but something to think about (BTR is more a story with a running philosophy sprinkled through it).
But both emphasize a forefoot strike, balanced running, etc. Keeping my feet under my hips was eventually the game changer for me that allowed me to work up to full IM distance.
I really liked To Be a Runner as well. Have you checked that one out?
No…but if I start running again, I will! 
+1 on Jack Daniels. I use his methods for all my running. It’s simple a straight forward.
Thank you all for the advise. I’ll be grabbing the Jack Daniels book first, then I’ll check out more literature.
2nd workout.
8x400s All of them under 85. But non faster than 82. Today I was feeling slightly more slugish than last week. Not sure if i got complacent running with my buddy ahead of me and assuming he was running much faster than me. He was basically running what the pace i needed. I was always a step or 2 behind him. Regardless I still hit the goal of at least 5k goal pace.
4x200s here I let it be and really tries to push it. times were 38, 37, 36 and 33. They were all basically racing each other. The last one they guy who beat the shit out of us did around 29s. I did 33 and almost died… My cadence was 240 steps per minute. I was told i looked like a hamster in a wheel 
Aren’t 400m repeats just the peach? 200s feel so easy afterwards…
Agree… Knowing that I had only 4 to go and they are short, gives you a slight boost in speed… its magical!
Im doing the ZA Tri Academy run workouts at the moment, 2/week plus a real run or virtual race at the weekend.
I havent seen my heart rate so high since jan/feb!
I am having bad luck with Centurion Running organised events. First I DNFed the South Downs Way 50 (right knee decided it wasn’t happy a quarter of the way in). Now I’m in the first half of their One Community event, trying to run 100 miles in 7 days and have, independently of the running, hurt my back 
Third WO,
Didn’t go to the track, so I settle for GPS 400s. Not the most accurate, so kind of disappointed.
10x400, 4x200.
Weather was a mix bag. Temperature was 47F BUT we had 18mph winds.
Slowest 400 was 89, fastest was 83.
200s were just shit. 44s each. Maybe doing them with head wind was not ideal 
… who KNEW!
Anyway… Starting to feel the increase in running speed and volume and the SSBLV, Tomorrow is Erickson. Not looking fwd to it!
I finished the event 
100 miles in 6 days and 4 hours over 7 roughly equal (2:30-2:50) sessions. My back recovered reasonably well and not much else went wrong, except that I got a couple of blisters and sore tendons on the top of one foot (maybe I had my Stryd pressing on it?)
Feels good to have completed an event after an injury caused me to drop out of the 50.
in the grand scheme of things, your legs don’t know if you ran a few meters short or long 